Warm-Up: Group Dynamic   Conditioning: With a Partner, 1 person moving at a time: Part 1 8 Minute AMRAP: 10 Wallballs (20/14) 5 Burpees Rest 2 Minutes Part 2 8 Minute AMRAP: 10 Overhead Lunges (45/25) 5 Ring Dips Rest 2 Minutes Part 3 8 Minute AMRAP: Row 200m (Partners switch every 200m)   Stretching/Mobility: 2 Minutes each leg – Pigeon Pose   This Week's MobilityRead more

Warm-Up: Gymnastics Warm-Up – Day 2 12 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec L-sits (Hang/Ring/Paralette) 3 Reverse Grip Leg Lift Handstand w/ wall Strength: 5 x 2 Power Clean (3 Second Pause Below The Knees) + 1 Push Jerk * Rest 60 Seconds ** As Heavy As Possible While Maintaining Perfect Technique. *** The Push Jerk Is Only Performed After The Second Power Clean.   Conditioning: 7 minute AMRAP of: 8 Push Jerks (155/105) 10 Toes 2 Bar 40 Double-Unders – Then (No Rest) 1 Minute AMRAP of: Unbroken Hang Power Cleans (155/105) * If You Drop The Bar Your 1 Minute AMRAP Is Finished.   This Week's...Read more

Warm-Up: CrossFit Warm-Up – 3 x 10   Strength: High Bar Back Squat – 3 x 5 @ 75%, 3 x 3 @ 85% *Rest 2 minutes between sets   Conditioning: 5 Rounds: 5 Pullups 10 Pushups (Hand-Release) 15 Air Squats Rest 1 Minute 5 Rounds: 5 Pullups 10 Pushups (Hand-Release) 15 Air Squats *15 minute cap   This Week's MobilityRead more

Warm-Up:  Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow Rocks 10 Superman Rocks   Barbell Gymnastics: 7 x 2 – Snatch Deadlift + Low Hang Snatch * Heavy As Possible ** Rest 60 Seconds Between Sets *** 12 Minutes Time Cap   Conditioning: 6 Minute AMRAP of: 7 Hang Power Snatches (135/95) 14 Handstand Pushups 28 Double-Unders Rest 2 Minutes 6 Minute AMRAP of: 7 Hang Power Snatches (135/95) 14 Handstand Pushups 28 Double-Unders   This Week's MobilityRead more

Warm-Up:  Group Dynamic   Strength: Front Squat – Establish a 2RM * 15 Minute Time Cap   Conditioning: "The Chief" Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles.   This Week's Mobility:Read more